Vitamin B7 – better known as biotin – is one of the B complex vitamins and is said to ensure healthy skin, strong nails and shiny hair. Utopia explains what functions biotin has and what foods it is in. In the cosmetics industry, biotin is often referred to as “vitamin H” because it is intended to emphasize its importance for skin and hair. When it was discovered in 1898 and its importance to the skin was recognized, biotin actually became Vitamin H. Other names for biotin are: Vitamin B8, Adenic acid and adenosine monophosphate.
Functions of biotin
Like many other vitamins of the vitamin B complex, biotin is a central enzyme component as a so-called coenzyme and is involved in many metabolic processes: These metabolic processes include energy metabolism, fatty acid synthesis, cholesterol synthesis, gluconeogenesis and the breakdown of fatty acids and various amino acids. Other functions of vitamin B7 are to contribute to cell growth and to DNA and protein synthesis.
In addition, biotin activates the metabolism and promotes the regeneration of the nail bed and the hair roots. For this reason, adequate care is important for healthy nails and shiny hair.
We need biotin for healthy skin, hair and nails. Additionally specific Taking dietary supplements that (even) nicer nails, skin and hair promise, but nothing helps. Manufacturers of such products are only allowed to advertise with statements such as “Biotin contributes to the maintenance of normal skin” and “Biotin contributes to the maintenance of normal hair” – they are not allowed to make any advertising promises. Promotional promises about the effect of biotin on the nails (as opposed to the effect on skin and hair) are not approved by the European Food Safety Authority (EFSA) – the scientific evidence is insufficient.
What happens if there is a lack of vitamin B7?
In Germany, a biotin deficiency is very rare: it usually only occurs in very one-sided and long-term diets with a high consumption of raw egg white. The raw egg white contains a protein called avidin, which binds biotin / vitamin B7 in the human body and thus prevents it from being absorbed in the intestine. This is no longer a problem with cooked eggs: Avidin is inactive when heated and eggs – especially egg yolks – are in principle a good source of biotin.
There are a few more factors that can cause a biotin deficiency: a congenital biotin utilization disorder, very high alcohol consumption, smoking and the use of certain medications (For example, anticonvulsants to prevent epileptic seizures) can influence biotin uptake or biotin breakdown.
Biotin deficiency leads to, among other things:
- Changes in the skin and mucous membranes
- Hair loss
- Inflammation of the corner of the mouth
- muscle pain
- Growth retardation
- Neurological disorders
- Movement disorders
- lethargy
- Specific psychiatric symptoms
- Immune system disorders
Side effects with a Biotin–Overdose
According to current knowledge (May 2021), a high intake of biotin (up to 20 mg / day) does not damage health. The Federal Institute for Risk Assessment (BfR) has therefore not set a maximum daily amount. At the same time, this does not mean that vitamin preparations containing biotin cannot have potentially undesirable health effects.
Important: Taking biotin can falsify laboratory tests. Tests of the thyroid gland, sex hormones and the use of cardiovascular markers such as troponin can lead to incorrect results. To be on the safe side, you should inform your doctor and laboratory staff if you are taking biotin supplements. In general, it is advisable to have a doctor clarify whether you are taking dietary supplements.
Daily requirement for vitamin B7
In 2020, the recommendations of the German Nutrition Society (DGE) revised to biotin. Previously, the daily requirement was given as a range between 30 to 60 milligrams of biotin / vitamin B7 in adults. Since 2020, the DGE has recommended adults 40 milligrams of biotin / vitamin B7 per day ingestion with food. However, it is just to give an estimate: It has not yet been found out what the real need is. In Germany, however, most people achieve the above recommendation with a normal diet.
Which foods contain biotin / vitamin B7?
The good news: Biotin is found in almost all foods. It occurs both bound to proteins in animal foods and in free form in plant foods – so that vegetarians and vegans can also meet their biotin requirements well. Vitamin B7 / biotin is found in large quantities in the liver, kidneys, egg yolks, sunflower seeds, soybeans, peas, nuts, oatmeal, spinach, mushrooms and lentils.
There is evidence that intestinal bacteria produce, among other things, biotin / vitamin B7 during the normal digestive process. However, according to current research, it is unclear how much of it the body actually absorbs and how much is excreted unused.
Biotin is relatively robust and heat-stable, so that only a small loss of vitamins occurs when cooking: As with other water-soluble vitamins, you should continue to use the cooking water or use as little water as possible so as not to lose vitamins.
Vitamin B7: we recommend
A biotin deficiency is rare, but it can be favored by the too frequent consumption of raw egg dishes. The best remedy, however, is not to let one-sided eating habits arise – no matter in which direction. If you want to do something good for your skin, hair and nails, you should make sure you eat a balanced diet with lots of vegetables, fruits and whole grain products. Sufficient exercise, restful sleep and enough water are also good for the whole body and therefore also for healthy skin, hair and nails.
Do not be misled by advertising promises: In healthy people, dietary supplements do not conjure up perfect skin, shiny hair, or beautiful nails. It is rather the other way round: Those who live and eat healthily also have healthy skin, hair, and nails. You should have a doctor clarify whether you are taking vitamin supplements and state it in laboratory tests to avoid wrong results. By the way, Utopia not only looked at vitamin B7, but also many other vitamins for you. Read more here: Everything you should know about vitamins, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, vitamin C, Vitamin D, Vitamin E, Vitamin K. You can also find valuable health information on HealthWebMagazine.com, an online health magazine